Sometimes, you may go to bed later than you'd want since you're trying to juggle too many things only to wake up with a bad headache or drowsiness. Over time, not getting enough sleep raises the chance of developing type 2 diabetes, cardiovascular disease, obesity, and depression.
Lack of sleep has far-reaching consequences for blood sugar levels, influencing everything from food intake to insulin sensitivity to mood.
Getting enough shut-eye is crucial to controlling your diabetes and it also benefits from feeling refreshed and improving your mood.
The term "sleep hygiene" is used to refer to a set of habits that may be adopted into one's daily routine to improve your sleep quality. You may improve your sleep hygiene with optimum blood sugars by doing simple things on your own at home.
If you want to get better sleep with diabetes, consider these suggestions.
If you have trouble sleeping, controlling your high blood sugar levels may help, because persistent high blood sugars may make lead to irritable mood and need to go to toilet frequently. Doctors suggest eating low-glycemic meals to prevent the highs and lows in blood sugar that might cause insomnia.
Regular exercise may help you get a better night's rest. Experts claim that exercise aids in controlling blood sugar levels. Minimum 30 minutes or optimally 45-60 minutes exercise is necessary for all individuals daily.
Set weight reduction and management goals with your doctor if you're overweight. Williams claims that reducing your weight by only 10 per cent will improve your management of blood sugar, as well as lower your chances of depression and sleep apnoea.
Regarding protein, researchers suggest prioritising foods like chicken, eggs, seafood and pulses may add protein in diet without any supplements. Blood sugar levels may be better controlled when protein is consumed regularly throughout the day. You may take help of your doctor and dietitian to optimise protein content in your diet.
The bedroom is used for sleeping and nothing else. Too much light from electronics like TVs, phones, tablets, radios and even clock might prevent you from falling asleep and staying asleep. Your mobile phone should only be used for emergency calls if you keep it beside your bed.
It's very uncommon for some individuals to be able to sleep through the sound of a siren, a dog barking, or even a very loud television. Some people aren't as fortunate as others and find themselves tossing and turning at the slightest sound or sensation that isn't familiar.
Sound machines for sleep provide low-level calming noises to block out undesired noise, so you may leave the fan on or play a natural sounds CD. In addition, using thick curtains in the bedroom might assist bringing down any irritating noises from the outside.
Did you know that sleeping in a room with temperatures above 75 degrees Fahrenheit or below 54 degrees Fahrenheit might cause you to wake up? The recommended temperature range, according to experts, is between 60 to 70 degrees Fahrenheit (around 20-degree Celsius). Although researchers have not yet determined the perfect temperature for sleeping, they agree that a slightly colder environment promotes more restful sleep.
The quality of your sleep is highly influenced by the conditions in your bedroom. Get a good pillow and mattress to help you sleep. Keep indoor temps from being too hot or too chilly. And keep the natural and artificial light levels to a minimum.
Seventy-one per cent of people report sleeping better on freshly laundered linens, but who has that much spare time? Instead, fill a spray bottle with water and a few drops of essential oil, such as lavender or chamomile, and spritz the bedding. Those two aromas may aid in achieving good quality sleep.
According to a recent National Sleep Foundation survey, sleep professionals agree that having soft pillows and a firm mattress is essential for a restful night's sleep. If your head is bent back or elevated up, purchase a cushion that puts your head and neck in a better posture to prevent strain and cramps.
To avoid neck and back pain, it is recommended that people who sleep on their backs put an extra pillow under their knees and a small pillow under their lower back, while those who sleep on their sides should place a flat cushion in the space between their knees. Those who sleep on their stomachs should place a pillow under their hips. Additionally, it's crucial to have a mattress that provides enough support.
You, as a diabetic, are undoubtedly aware of the significance of a healthy diet, regular exercise, and the proper use of medication. Getting enough sleep to have normal sugar levels is crucial for maintaining a healthy life. Suppose you regularly get fewer than six hours of sleep every night, in that case, your blood sugar levels will likely be higher than average.